Nutrition
Nutrition:
No matter how hard you work in the gym you have to supplement your exercise routine with the proper nutrition, otherwise you are wasting your time. Many people seeking to make a difference for the overall health often overlook nutrition.
Gotham's nutritional beliefs and approach are to concurrently train to build muscle and lose fat at the same time. By using the "Gotham" training and synergistic nutrition strategies this is entirely possible; because instead of the "calories in calories burnt" approach you focus on manipulating the hormone systems, aka: the " traffic cops " that manage the body's metabolism.
Gotham's unique training is at the heart of this strategy because by simultaneously incorporating both strength and endurance training, it works in harmony with the body's natural systems; optimizing fat loss and strength gains.
The nutrition approach focuses on the consumption of whole, unprocessed foods with the proper balance of lean protein, healthy fats and complex carbohydrates combined with a unique training program which establishes a negative energy balance. This systematic approach is what controls your hormone management, which in turn allows you to simultaneously achieve your goals of building lean muscle while cutting unwanted body fat.
Your nutritional plan can influence your hormone management which directs the activities and responses that manage the body's metabolic systems. We have a direct impact on the way that hormones manage traffic in our body by manipulating factors such as diet, activity levels, weight training, sleeping, resting, managing stress levels and others.
Influencing your hormone management system is the key to controlling your metabolic systems. One influence we can have is on how our hormone management system partitions the energy our bodies use. Energy partitioning is the process of managing where energy is deposited or withdrawn from and when it comes to energy stored and usage, the body uses the same systems - fat, glycogen, muscle tissue and proteins. So your nutritional plan is the basis of your energy use for exercise and the energy your metabolism needs and uses to help you burn unwanted fat while building lean muscle.
Finding a Lifestyle Choice, Not a Diet:
Many clients may have to learn to control their eating habits and make smarter decisions in what they put into their bodies. In some cases you have to retrain yourself and break those hard habits. It doesn't mean you have to eat pinecones and drink water all day either. The two biggest steps to overcome are portion control and making healthier choices.
Think of your body's metabolism as a camp fire, if you throw too much wood on the fire you will put out the flame, but if you put a little bit of wood on every two or three hours you will have a nice burning fire all day long. The same goes for food; if you eat on or two meals a day your body won't be able to process that much in one sitting. You want to eat just enough to fill you up, but also leave room to fill in later.
Breakfast is very important; too many people skip it and thatt's not a good idea. You want to get that camp fire burning as early as possible and start the day with energy. If not, what do you think your body is using for energy to carry you through the morning. Here is a brief example of how to keep your camp fire burning fat and calories all day while staying replenished and healthy.
Breakfast:
1 cup of yogurt with fresh berries
2 egg whites scrambled with spinach and feta cheese
1 piece of dry whole wheat toast
Mid morning snack:
1 granola bar and a piece of fruit (a banana or an apple)
Lunch:
Salad with grilled chicken or salmon (no Caesar or heavy dressings)
Cup of lentil soup with fresh fruit cup
Mid afternoon snack:
Small bag of trail mix (organic/natural, not the ones with chocolate pieces)
Or a handful of nuts and a piece of fruit
Dinner:
Grilled chicken breast with mixed medley of steamed vegetables
Small salad (no Caesar or heavy dressings)
Fresh fruit
Granola bar
It is important to remember you are eating almost every 3 hours, replenishing the good nutrients your body needs while burning away the unwanted fat and keeping that " camp fire " roaring and burning all day and night.
More tips:
Don't eat after 8 pm, go to bed hungry. While you sleep, your body is still burning calories and producing hormones that will assist you in your training and exercise.
Drink lots of water. I know we hear it all the time, but it is true. Cut our all soda, even if it is diet. You should try to drink 1/2 of your body weight in fluid ounces daily.
It would be helpful to write down what you eat, it will help you manage and track your progress. Remember that your nutrition is the most important part of the fitness lifestyle.
Good health and good life! " Got Fit ?"
Gotham's nutritional beliefs and approach are to concurrently train to build muscle and lose fat at the same time. By using the "Gotham" training and synergistic nutrition strategies this is entirely possible; because instead of the "calories in calories burnt" approach you focus on manipulating the hormone systems, aka: the " traffic cops " that manage the body's metabolism.
Gotham's unique training is at the heart of this strategy because by simultaneously incorporating both strength and endurance training, it works in harmony with the body's natural systems; optimizing fat loss and strength gains.
The nutrition approach focuses on the consumption of whole, unprocessed foods with the proper balance of lean protein, healthy fats and complex carbohydrates combined with a unique training program which establishes a negative energy balance. This systematic approach is what controls your hormone management, which in turn allows you to simultaneously achieve your goals of building lean muscle while cutting unwanted body fat.
Your nutritional plan can influence your hormone management which directs the activities and responses that manage the body's metabolic systems. We have a direct impact on the way that hormones manage traffic in our body by manipulating factors such as diet, activity levels, weight training, sleeping, resting, managing stress levels and others.
Influencing your hormone management system is the key to controlling your metabolic systems. One influence we can have is on how our hormone management system partitions the energy our bodies use. Energy partitioning is the process of managing where energy is deposited or withdrawn from and when it comes to energy stored and usage, the body uses the same systems - fat, glycogen, muscle tissue and proteins. So your nutritional plan is the basis of your energy use for exercise and the energy your metabolism needs and uses to help you burn unwanted fat while building lean muscle.
Finding a Lifestyle Choice, Not a Diet:
Many clients may have to learn to control their eating habits and make smarter decisions in what they put into their bodies. In some cases you have to retrain yourself and break those hard habits. It doesn't mean you have to eat pinecones and drink water all day either. The two biggest steps to overcome are portion control and making healthier choices.
Think of your body's metabolism as a camp fire, if you throw too much wood on the fire you will put out the flame, but if you put a little bit of wood on every two or three hours you will have a nice burning fire all day long. The same goes for food; if you eat on or two meals a day your body won't be able to process that much in one sitting. You want to eat just enough to fill you up, but also leave room to fill in later.
Breakfast is very important; too many people skip it and thatt's not a good idea. You want to get that camp fire burning as early as possible and start the day with energy. If not, what do you think your body is using for energy to carry you through the morning. Here is a brief example of how to keep your camp fire burning fat and calories all day while staying replenished and healthy.
Breakfast:
1 cup of yogurt with fresh berries
2 egg whites scrambled with spinach and feta cheese
1 piece of dry whole wheat toast
Mid morning snack:
1 granola bar and a piece of fruit (a banana or an apple)
Lunch:
Salad with grilled chicken or salmon (no Caesar or heavy dressings)
Cup of lentil soup with fresh fruit cup
Mid afternoon snack:
Small bag of trail mix (organic/natural, not the ones with chocolate pieces)
Or a handful of nuts and a piece of fruit
Dinner:
Grilled chicken breast with mixed medley of steamed vegetables
Small salad (no Caesar or heavy dressings)
Fresh fruit
Granola bar
It is important to remember you are eating almost every 3 hours, replenishing the good nutrients your body needs while burning away the unwanted fat and keeping that " camp fire " roaring and burning all day and night.
More tips:
Don't eat after 8 pm, go to bed hungry. While you sleep, your body is still burning calories and producing hormones that will assist you in your training and exercise.
Drink lots of water. I know we hear it all the time, but it is true. Cut our all soda, even if it is diet. You should try to drink 1/2 of your body weight in fluid ounces daily.
It would be helpful to write down what you eat, it will help you manage and track your progress. Remember that your nutrition is the most important part of the fitness lifestyle.
Good health and good life! " Got Fit ?"